CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP 8:
100m Jog
10 Hollow Rocks
10 Arch-ups in Prone
10 DB Side Bends / Side
Specific Warm-up
Warm-up (No Measure)
Set 1
10 Good Mornings (45/35#)
10 Straight Leg Sit-ups
Set 2
5 Staggered Stance Good Mornings / Leg (45/35#)
10 Butterfly Leg Sit-ups
Set 3
:20 Superman Hold on GHD
10 Weighted Sit-ups
Set 4
2 Sets:
5-10 GHD Hip Extensions
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
10 GHD Hip Extensions
100m Farmer Carry (50/35#)
10 Weighted Sit-ups (20/14#)
– Add 10 reps to the Hip
Extensions and sit-ups after
each round.
Intermediate: 35/20# & 20/14#
Beginner:25/15# & Situps
Cool Down
Warm-up (No Measure)
3 Sets
:30 Press-up Hold
:30 Groiner Stretch / Side
:30 Lacrosse Ball Calves / Side
:30 Lacrosse Ball Forearm / Side
